There are days when I don’t want to eat 4-8 ounces of protein and a cup plus of greens but I want to eat. Does anyone know what foods are dense in physical size that are high fat and protein?
Density vs Portion
Capnbob
(Rob)
#2
Obviously calorie density is driven by fat proportions since it has 2.25x the kcals per g.
Physical density is primarily driven by water content. More water, the bigger it is to have to swallow.
So the ideal combo is high fat, low water in general, and drier forms of protein if you need that in addition to what you get with how you take your fat.
High fat cheeses, nuts (macadamias have more fat/g than butter), jerky, high fat salami, well cooked bacon… I’m sure others have more suggestions
Primalwoodsman
(Primalwoodsman)
#3
I like summer sausage and cheese. Both have a nice fat:protein ratio. Some summer sausage does have carbs though. I shop for the less than 1 carb varieties. I also make my own coconut butter (delicious), a few spoonfuls of that yummy stuff is satisfying and nice for fat , low on the protien side though so Ill heat it up and add some nuts. Packs a lot of fat and moderate protien and plenty of fiber.
Tacorock
#4
Thanks for the tips. The sausage cheese and nuts will work for me. While consuming the proper ratios I’ve tended to lowering my calorie intake and that affects my metabolic rate. Ive been naturally eating less so it’s a “chore” at times to get enough fuel to rev my metabolic engine. I exercise regularly and ride a bike and if I don’t eat enough my body will slow it all down.
Eating as a chore sounds funny from a former fatty, eat more to weigh less is funnier!
Primalwoodsman
(Primalwoodsman)
#5
you cant eat proper ratios and lower cals. unless your are way under eating whichis bad
Capnbob
(Rob)
#6
The problem is that many think that eating the % ratios at any volume level is enough, rather than focusing on the grams (which drive the calories).
Capnbob
(Rob)
#8
Don’t worry about the ratio of grams, its the absolute numbers. Roughly you will eat about 50%+ fat in grams, most of the rest in protein and bugger-all carbs. But it will vary based on your goals and preferences e.g. high or low protein, lots of workouts/sedentary, etc.
People use a calculator online to work it out. ruled.me is good since it has several options.
My opinion, though many share it… DO NOT select “weight loss” when offered the choice. Choose “Maintain” since this will avoid unnecessary and often counter-productive calorie restriction.
My calc for M/5’9"/210/47yr with moderate/high protein is:
2035kcal, 154F/143P/20C so just under 50% fat - BY GRAMS but 67% by calories
That’s with moderate/high protein. With lower protein, it would be:
2035kcal, 173F/100P/20C so about 60% fat - BY GRAMS but 76% by calories
There is no golden ratio in grams nor is there for the calorie ratio - that’s why % aren’t really the target - work out your grams and aim for that (using a food tracker).